Workout of the Day 5/31/2013


Back Squat 5RM

90% x 5 x 2


AMRAP 10:00

10 Dumbbell Snatches; Go heavy with the weight, alternate arms each rep

10 Step-ups holding the same dumbbell from the snatches; 24″ Box

10 Burpees

Extra Work

5 x Max Handstand Push-ups or Push-ups

5 x Max Ring Pull-ups or Pull-ups on bar

Post your loads and rounds to comments.


3 responses to “Workout of the Day 5/31/2013

  • Alex

    Strength: 295 lbs for the 2 sets
    WOD: 3 rounds, plus 10, plus 10. What a great combination of exercises!
    Extra Credit: 5 sets dumbbell bench, 2 sets max strict pull-ups, stretching and planking.

    • Matt Kempf

      Hey what dumbbell did you use Alex??

      Did my working sets at 245. Felt a little light but I guess that’s a good sign.

      WOD- worked with a 70# dumbbell. Completed 3 rounds +10+6. Snatches felt light and the burpees were ok, those step ups with that 70 were no joke!

      Great work everyone!!

  • Alex

    Hi Matt-I went with 50s on the WOD. You used 70s-right on!! I can’t imagine those step ups with 70s . Good job!

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